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How to Cook Spaghetti Squash—Perfectly!

This summer our family has joined together to support Little Man and the diet he's on. The diet du jour is Dr. Shauna Young's Spectrum Balance Protocol diet and we're hoping it will restore balance to some vitamins and minerals that are a little out of whack.

The SBP diet is very basic and includes high iron, low manganese, and low phytate foods. Winter squash is on the "OK" list so we've been eating LOTS of it.

I have learned that most varieties of winter squash are forgiving in their cooking times. Spaghetti squash is not. You really want it al dente—with a little crunch. Overcook it and it turns to an unappetizing state of mush that I refuse to eat.

After much trial and error, here is the most surefire way I have found to cook spaghetti squash to perfection. Enjoy it with a scoop of chili or bolognese.

How to Cook Spaghetti Squash

  1. When selecting winter squash pick out one that's heavy for its size.
  2. Carefully cut the squash lengthwise and scoop out the seeds. An ice cream scoop is handy for this job.
  3. Sprinkle with a little sea salt (optional) and place face down on a lightly greased baking sheet (I use a high heat oil like avocado).
  4. Bake in a 375˚F oven for 35-40 minutes—or just until the flesh of the squash begins to soften. A good test; stick a fork through the skin and it should be firm but penetrable.
  5. Allow the squash to cool enough to handle then gently "shred" the flesh using a fork and scoop out into a serving bowl.
  6. Use or freeze (flattened) in zip top bag.

Reader Comments (1)

I'll have to try your way sometime! I cook spaghetti squash whole in the oven, on 400F with a few holes poked in it with a knife. It works great and that way I don't have to slice it in half raw which is hard for me to do.

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